I’ve always held the belief that you can never get enough from your workout. There’s always room to push yourself further and grow stronger as an individual, both mentally and physically.
Over the years, I’ve had the opportunity to learn some great strategies and tricks to intensify your workout. Not only have I trained countless clients to reach their own fitness success, I’ve also been on my own fitness journey since I was quite young. There are always bumps in the road, but there’s always a way to step it up and improve your gains tenfold.
In this article, I’m going to review some of my best strategies for stepping it up and pushing yourself further. No matter where you’re at, you can reach higher! And you’ll be stronger for it.
Here are my 10 best tricks to intensify your workout…
10 Tricks to Intensify Your Workout
1. Confuse Your Muscles – Muscle confusion is a great way to intensify your workout. The idea behind muscle confusion is that over time, doing the same exercises in the same way results in muscle boredom. For some great muscle confusion techniques, check out my article What is Muscle Confusion?
2. Plan Accordingly – Whether or not you’re a morning person can make a big difference in what you get out of your workout. While working out can be a great way to boost your energy in the morning, you should work out when you can really give it all you’ve got. So plan accordingly and make sure to revisit your goals on a weekly basis at the minimum. Goals are really a critical component of keeping you focused and on a path to success so don’t push them aside.
3. Get a Good Night’s Sleep – It’s often overlooked, but sleep is one of the biggest factors in energy level. If your workouts aren’t quite intense enough, make sure you’re getting some decent quality sleep the night before.
4. Try an Energy Booster – There are some great pre-workout supplements on the market for boosting your workout energy. Honestly, these are some of the best ways to intensify your workout. Take a look at some of my top picks here – Best Workout Supplements: Pre-Workout.
5. Think about What You Eat – Aside from supplements, you should be thinking about everything you put in your body. One of the easiest ways to get more out of your workout is to eat a balanced diet throughout the day, consisting of whole grains, lean protein, and foods rich in vitamins and minerals.
6. Have a Pre-Workout Shake – Another great way to fuel up and hit your workout hard is to have a solid pre-workout shake. It will keep you going and help you get out that extra pump! Here’s a recipe for my Best Pre Workout Shake.
7. Try Circuit Training – Circuit training can totally up the ante on your workouts, getting you to push harder than before. To try circuit training, simply run through a series of exercises consecutively without resting in between, performing only 1 set of each exercise. Repeat as necessary, and feel the burn!
8. Rest Your Muscles – Muscle recovery is essential if you want to improve your output at the gym. Over time, too little recovery time can actually hinder your performance and your results. I actually recommend taking a 5-7 day break from weight training every 6-8 weeks to allow your muscles to heal fully. Trust me, you’ll come back even stronger!
9. Warm Up with Jump Rope – Jump rope is a great way to kick things into high gear and intensify not only your weight training potential but also your ability to burn fat. Use it as a warm up period, or design a whole workout around it. For some ideas, take a look at my Jump Rope Workout here.
10. Dedicate Time to Stretching – You’ve probably heard it before, but this trick really works. You should be spending 10 minutes at the end of every workout stretching your muscles. Not only will you improve your muscle gains by up to 30%, but you’ll also improve recovery and reduce the potential for soreness and injury.
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